CrossFit Georgetown – CrossFit

Dec 23 – Normal Hours
Dec 24 – 9AM ONLY
Dec 25 – Closed
Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY

View Public Whiteboard

Activation

Foam Rollers: Quads, IT Band, Glutes, Lower + Upper Back

Lacrosse Balls: Scaps, Delts, Lats, Upper butt

Warm-up

Knock Out! (Basket ball)

2 Teams

Before you can touch the ball and go you must perform 5 burpees. Once you make the goal, your teammate then has to do 5 burpees and has a chance to make their ball…etc….till everyone has gone and the first team to 25 points.

1 basket = 1 point.

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

With a partner – Split as needed
50 Cal AB

40 DB Snatch (60/40)

30 Pull ups